What Other Sports Can Do for Your Squash Game

For most squash players, squash isn't the only sport that they play.

A lot of us play other racquet sports, go running, or even hit the gym alongside our time on the squash court.

I think this is fairly common.

Personally, I love playing a bit of tennis in the summer and tend to play quite a lot of badminton through the winter. I also love a good game of ping pong whenever I get the chance, and, with pickleball continuing to grow here in the UK, I'll occasionally get on court for a game of that too.

I find that a lot of the skills I've developed through squash translate pretty well to other sports, which is always a bonus.

Things like hand-eye coordination, shot selection, footwork, and quick reactions can all come in handy across a variety of different sports.

But what if we were to flip that on its head and ask a different question: what impact are these other sports having on my squash?

There are positives and negatives to playing pretty much any sport alongside squash. Some might help improve your fitness, reactions, movement, or decision-making, while others might introduce habits or techniques that don't necessarily translate quite as well.

So, I thought it'd be fun to go through them one by one, look at the benefits and drawbacks, and see whether they can help your squash game.

Let's dive in.

Tennis

For me, out of all the other sports I enjoy, I find that I'm probably the worst at tennis.

I can hit the ball somewhat well, but I find that squash doesn't translate particularly well to tennis in general.

This might just be a me problem, but I feel as though the bigger court, longer swings, different ball and heavier emphasis on topspin all take some getting used to.

But, is it the same when it's the other way around?

I think there are plenty of positives.

One of the biggest things tennis can give a squash player is variety. Tennis involves a huge amount of movement, with players constantly adjusting their position to get into the best possible place to hit the ball.

The split step, quick changes of direction, lateral movement and ability to recover back into position are all things that translate really well to squash.

Obviously, the movement patterns aren't identical. A tennis court is much larger and you're generally moving backwards and forwards over longer distances, whereas squash involves lots of shorter, sharper movements around the court.

However, learning to move efficiently, stay balanced and recover quickly after a shot is useful in pretty much any racquet sport.

Tennis can also be great for developing your reactions and anticipation too.

Then there's the tactical side of things.

Tennis teaches you to construct points rather than simply trying to hit winners all the time. You have to recognise when to attack, when to defend, when to move your opponent around and when to be patient.

A lot of those principles are incredibly useful in squash. While the actual tactics are different, the ability to think ahead and recognise when an opportunity is opening up can definitely carry over.

However, there are quite a few negatives too.

Tennis, and, in fact, all of the racquet sports I mention in this newsletter are played over a net, so that is a pretty big difference right from the get-go.

Very few racquet sports are played against a wall like squash is.

Tennis and squash also have very different swings.

Tennis generally involves larger, more expansive strokes, with much more rotation through the hips and shoulders and a longer follow-through.

Squash requires a much more compact swing, particularly when you're under pressure or taking the ball early.

If you play a lot of tennis, you might find yourself bringing some of those bigger swings onto the squash court, which isn't always a good thing.

The same applies to spin.

Tennis players rely heavily on topspin, particularly on their forehand and backhand groundstrokes.

This is what I struggle with most when I play tennis. If I try to hit with topspin, I either hit the net or whack the ball out of the court. Instead, I resort to slicing every shot (which, of course, stems from my squash playing).

When I play tennis, it's usually against a fellow squash player (meaning we're both slicing the ball a lot). However, if I ever play a tennis player, they often say how much they hate playing against squash players who cut the ball a lot.

However, I don't think playing tennis is going to suddenly ruin your squash technique, but if you're playing a lot of tennis, it's something to be aware of.

There's also the issue of the racquet and ball themselves.

A tennis ball is much larger, bouncier and behaves very differently from a squash ball.

You have much more space and time to prepare for a tennis shot, whereas squash often requires you to react quickly in a confined space, with the ball potentially coming off one or more walls.

And, compared to a squash racquet, a tennis racquet is incredibly heavy, meaning that it feels completely different to handle and swing.

So, while tennis can improve your general racquet skills, movement, anticipation, fitness and tactical thinking, there are certain technical habits that don't transfer perfectly.

Personally, I think the positives do outweigh the negatives, however, not by much.

Tennis is definitely a brilliant way of developing many of the underlying skills that make a good squash player, while also giving you a completely different sporting challenge, but, based on my personal experience, I don't think it's too helpful for squash.

Perhaps that's a bit harsh, but I'm just speaking from my personal experience and opinion. You might find that playing tennis helps your squash a lot more than I do!

Pickleball

Next up, we've got pickleball.

The sport has absolutely exploded in popularity over the last few years, and I'm seeing more and more squash players picking up a paddle and giving it a go.

It's taking a little longer to grow in the UK for some reason, however, I'm aware of just how popular the sport is in Canada and the US.

Out of all the sports I'm talking about in this week's newsletter, this is the one I've played the least, however, I actually think there are some really interesting similarities between pickleball and squash.

Starting with the obvious one, pickleball is a very quick sport.

The ball can come at you extremely quickly, particularly when you're playing at the net, and you need to have fast reactions to deal with those rapid-fire exchanges.

This can translate really well to squash.

Squash players need to react quickly too, especially when volleying or when an opponent takes the ball early.

Playing pickleball can help develop those quick reactions and your ability to keep your eye on the ball when things start happening very quickly.

The footwork is another big positive.

Pickleball is played on a relatively small court, so you're constantly making short, sharp movements to get into position.

It's obviously not the same movement as squash and not to the same intensity either, but that ability to make quick adjustments with your feet and get your body into the right position can be really useful on the squash court.

I also think pickleball can help with decision-making.

When you're playing at the net, you often have very little time to decide what shot you're going to play.

Do you hit hard? Do you dink? Do you go cross-court? Do you attack the ball or reset the point?

That ability to make good decisions quickly is something that can definitely transfer to squash.

And then there's patience.

If you've played pickleball, you'll know that it's not always about hitting the ball as hard as possible. In fact, trying to smash every shot is often a great way to lose a point.

There's a lot of value in waiting for the right opportunity, moving your opponent around and being prepared to play another ball until the opening appears.

Again, that translates really well to squash.

A good squash player needs to be patient and understand that you don't necessarily have to attack every ball. Sometimes, playing another good length and waiting for your opponent to make a mistake is the best option.

However, there are some negatives.

The biggest one for me is the equipment.

A pickleball paddle is completely different from a squash racquet. It's much shorter, has a much larger hitting surface and doesn't have strings, while the plastic pickleball behaves very differently from a squash ball.

This means that, while the hand-eye coordination you develop can transfer, the actual mechanics of hitting the ball don't translate particularly well.

Pickleball also involves a lot of play at the net.

The famous dink game means players spend a huge amount of time hitting soft shots around the kitchen, trying to create an opening or force an error.

Squash obviously has plenty of delicate shots too, but the mechanics and positioning are completely different. A good squash player needs to be comfortable hitting from all over the court, often under pressure and with the ball coming off the walls.

There's also the question of movement.

Pickleball is played on a much smaller court, and while there can be plenty of movement, you're not covering anything like the same distances as you would in a hard-fought squash rally.

So, I don't think playing pickleball is going to transform your squash fitness.

However, I do think it can make you sharper.

The quick reactions, hand-eye coordination, decision-making and patience are all valuable skills to have on a squash court, even if the actual strokes and movement patterns don't always translate.

I think there's a lot of crossover in the mental side of the game and some useful physical skills too, but the differences in equipment, ball behaviour and style of play stop it from being a great match.

However, pickleball is also just a lot of fun, and, ultimately, if playing another sport gets you moving and keeps you enjoying your time on court, that's never going to be a bad thing!

Badminton

Next up, we've got badminton.

As I mentioned, badminton is one of my favourite sports outside of squash. I played quite a lot when I was younger, and I still enjoy getting on court whenever I get the chance.

I actually think badminton translates pretty well to squash, particularly when it comes to movement and reactions.

Let's start with the obvious one: speed.

Badminton is incredibly quick. The shuttlecock can travel at ridiculous speeds, and you need to react almost instantly to your opponent's shots.

That can be really useful for squash.

Squash players need quick reactions too, particularly when volleying, taking the ball early or dealing with a hard shot coming straight at them.

If you're used to reacting to a badminton smash, a squash ball flying towards you probably isn't going to feel quite as intimidating!

The movement is another big positive.

Badminton involves lots of short, explosive movements, with players constantly accelerating, stopping, changing direction and recovering back to a central position.

If you're playing someone at a similar level to you, you might find that rallies in badminton can be pretty long too.

While the movement patterns aren't identical, the ability to move quickly, stay balanced and recover efficiently is extremely important in squash as well.

Badminton also requires a huge amount of anticipation.

You're constantly trying to read your opponent's body position and racquet to work out where the shuttlecock is going before they've even hit it.

In squash, that same ability to read your opponent and anticipate their shot can give you a huge advantage.

I also think there's a tactical crossover.

The basic idea of moving your opponent around the court, forcing them into difficult positions and waiting for an opportunity to attack is very similar in both sports.

Obviously, the actual tactics are different, but the underlying principle is the same: make your opponent move, make them uncomfortable, and wait for the opportunity to put the ball away.

However, there are some pretty significant differences.

The biggest one is probably the way you hit the ball.

Badminton racquets are incredibly light and players generate a lot of their power through quick wrist and forearm movements. Squash requires a much more controlled swing, with the racquet travelling through the ball in a very different way.

The shuttlecock itself also behaves completely differently from a squash ball.

It slows down dramatically through the air and can change direction very quickly, whereas a squash ball continues travelling through the air and then behaves differently again when it hits the walls.

This means that if you're playing both badminton and squash in the same day, you'll have to quickly adjust to a completely different timing and contact point.

That difference can be very noticeable.

Overall, though, I think badminton has a lot going for it as a sport to play alongside squash.

The quick reactions, explosive footwork, anticipation, hand-eye coordination and tactical thinking all translate really well, while the biggest differences are mostly technical.

If you play a bit of badminton on the side, I think you're going to bring plenty of useful skills with you onto the squash court.

You just need to get used to the fact that the thing you're hitting is no longer going to fly around the court quite like a shuttlecock!

Ping Pong

Now we're onto ping pong, or table tennis, if you prefer.

This is another sport that I really enjoy playing, although, like pickleball, I don't get the chance to play it anywhere near as much as I'd like.

I actually think ping pong is one of the more interesting sports to consider alongside squash because, on the surface, the two couldn't be much more different.

You're playing on a tiny table rather than a full-sized court, using a tiny paddle rather than a racquet, and hitting a very light ball rather than a dense rubber squash ball.

However, I actually think there are a few things that can translate surprisingly well to squash.

The biggest one for me is probably reactions.

Ping pong is incredibly quick. The ball is travelling towards you from a relatively short distance, and you often have very little time to react before you need to return it.

That can be useful for squash, particularly when you're volleying or dealing with a hard shot from close range.

It also helps with hand-eye coordination.

You've got a small paddle and a small ball, so you need to be pretty precise with your contact. You're constantly making tiny adjustments to get the paddle into the right position, often without having much time to think about it.

That ability to react and make clean contact under pressure is definitely something that can carry over to squash.

I also think ping pong can help with anticipation.

At a decent level, you're not simply watching the ball and reacting to it. You're trying to read your opponent's movement and the angle of their paddle to work out what's coming next.

Squash players do the same thing.

Being able to pick up on your opponent's preparation and recognise where they're likely to play the ball can give you that extra fraction of a second to get yourself into position.

There's also a decision-making element.

Because everything happens so quickly, you don't have much time to consider your options. You have to see what's coming, decide how you're going to respond and execute the shot almost immediately.

That is very relevant to squash, where you can sometimes have to make a decision in a fraction of a second, particularly when you're under pressure.

However, there are some pretty significant drawbacks too.

The biggest one is movement.

Ping pong is played in a very small area around the table. You might be constantly adjusting your feet, but you're not covering anything like the distances you would in a squash rally.

Squash involves lunging, recovering, changing direction and moving around the entire court, so ping pong isn't going to do much for your squash fitness or movement.

The swing is also completely different.

Ping pong players use very short movements of the arm and wrist, whereas squash requires a larger and more controlled swing.

If you play a lot of ping pong, you might become very comfortable making tiny adjustments with your wrist and paddle, but that's not necessarily something you want to start relying on with a squash racquet.

The ball itself is another obvious difference.

A ping pong ball is extremely light and behaves very differently from a squash ball, so the timing and contact required are completely different.

So, unlike badminton or even pickleball, I don't think ping pong is going to have a huge impact on the physical side of your squash game.

Instead, I'd say its main benefit is keeping you sharp.

The reactions, hand-eye coordination, anticipation and quick decision-making can all be useful when you get back onto the squash court, even if the actual movement and technique don't transfer particularly well.

And, much like the other sports I've mentioned, it's also just a lot of fun.

So, if you've got a ping pong table nearby, definitely give it a go. Just don't expect your hours of table tennis to suddenly have you flying around the squash court like a pro!

Long Distance Running

Now we get onto something I do quite a lot of myself: long-distance running.

I absolutely love it. There's something almost meditative about heading out for a long run, particularly when I'm on the trails with no real rush to get anywhere.

And I think there are definitely some benefits to bringing that into your squash training.

Long-distance running is a great way to build your cardiovascular base, which can help you recover between rallies and keep going throughout a long squash match, especially if the rallies are slower.

I also prefer longer trail runs, which can add another benefit.

Running uphill over uneven terrain is a great way to build strength in your legs, while constantly changing gradients and surfaces can challenge your legs in ways that flat road running doesn't.

However, I don't think long-distance running does much for the actual explosive side of squash.

Squash involves lots of short, intense bursts of movement, rapid changes of direction, lunges and accelerations. Those efforts rely much more heavily on anaerobic fitness, whereas a long, slow run is primarily developing your aerobic system.

In fact, I've noticed that when I do a lot of slow, long-distance running, I sometimes feel a little bit slower moving around the squash court.

I don't think my fitness is necessarily worse, but I don't feel quite as sharp or explosive.

For me, that's the biggest drawback. Long-distance running can give you a fantastic aerobic base and stronger legs, but it doesn't replace the faster, more explosive work that squash requires.

So, if you love long-distance running like I do, I certainly wouldn't stop doing it.

Just don't expect a few hours of easy running to suddenly make you faster around the squash court.

If anything, you'll probably want to combine it with some shorter, faster running or explosive training to make sure you're working the other side of your fitness too.

Short Distance Running

By this, I'm talking about things like fast 5Ks, sprint intervals, hill sprints and other forms of running where you're working at a much higher intensity.

Compared to long-distance running, I think this has a lot more crossover with squash.

The biggest benefit is probably the ability to repeatedly produce short, hard efforts.

A squash rally can involve several explosive movements in a very short space of time, followed by a brief recovery before you have to do it all over again.

Sprint intervals and other high-intensity running sessions can mirror that and help develop your ability to work hard, recover and then produce another effort.

Hill sprints can be particularly useful too.

You're having to accelerate hard while working against resistance, which can help develop strength and power in your legs.

Short-distance running can also improve your speed and acceleration.

Being able to get up to speed quickly is obviously useful when you're trying to reach a short ball, chase down a boast or recover back to the T.

However, there are still some limitations.

Running in a straight line doesn't replicate the movement of squash. You're not constantly changing direction, lunging, twisting and recovering around the court.

So, while sprinting can help make you faster and more powerful, it isn't going to teach you how to move efficiently around a squash court.

I also think it's worth being careful about how much you do.

Fast running, particularly sprinting, is much more demanding on your muscles than an easy run, so throwing in lots of hard sessions alongside regular squash can add up pretty quickly.

Recovery can take some time.

Overall, though, I think short-distance running has a lot more crossover with squash than long-distance running does.

It can help develop the speed, power and high-intensity fitness that you need for those explosive moments on court, while still giving you a completely different way to train.

And, if you're already doing a lot of long-distance running like me, adding some faster running into the mix can be a good way of making sure you're not only building your aerobic fitness, but also keeping that speed and explosiveness that squash demands.

A Final Note

It's probably worth mentioning that, unless you're playing another sport alongside squash very often, you're not really likely to see any big negative impacts.

It might just take you a little longer to get your squash head on if you've recently played another sport, that's all.

I don't want this newsletter to discourage anyone from trying other sports out!

Ultimately, being active in any way is great for keeping you in squash shape.

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